Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that affects many women worldwide. Women with PCOS often struggle with weight management and exercise can play an important role in managing symptoms.

fitness for pcos

5 Best PCOS Exercise At Home To Lose Weight

Here are some at-home PCOS exercise and PCOD workout ideas that can be helpful for women with PCOS:

  1. Cardiovascular Exercise: Cardio exercises like running, cycling, brisk walking, and dancing can help improve insulin sensitivity, reduce body fat, and improve overall health. You can try doing these exercises for 30-45 minutes at a moderate intensity, 3-4 times per week.
  2. Resistance Training: Resistance training with bodyweight exercises or weights can help build muscle and improve metabolism. Exercises like squats, lunges, push-ups, and planks can be done at home without any equipment. Aim for 2-3 resistance training sessions per week.
  3. Yoga: Yoga can help improve flexibility, reduce stress, and improve overall well-being. You can try doing yoga at home using online videos or join a yoga class. Some good yoga poses for PCOS include the butterfly pose, the cobra pose, and the child's pose.
  4. HIIT Workouts: High-Intensity Interval Training (HIIT) workouts can help burn fat, improve insulin sensitivity, and boost metabolism. You can try doing HIIT workouts at home with bodyweight exercises or using equipment like dumbbells or resistance bands.
  5. Pcod Workouts: Joining a pcod workout group can be a great way to get motivated and meet other women with PCOS. Pcod workouts are small group fitness classes that focus on building strength, improving cardiovascular fitness, and reducing stress.
When exercising with PCOS, it's important to listen to your body and not overdo it. Start with light exercises and gradually increase the intensity and duration. Make sure to stay hydrated, eat a healthy diet, and get enough sleep to support your fitness goals. Consult a doctor or a certified fitness professional before starting any exercise program.


One of the common symptoms of PCOS is weight gain or difficulty in losing weight. However, there is no specific diet plan for PCOS, and the diet recommendations vary from person to person based on individual needs and goals.

7 General tips that may help:

  1. Choose foods that are low in the glycemic index: This means selecting foods that don't cause a spike in blood sugar levels. Examples of low-GI foods include whole grains, fruits, vegetables, nuts, and legumes.
  2. Eat plenty of fiber: High-fiber foods can help you feel full and promote healthy digestion. Good sources of fiber include whole grains, fruits, vegetables, and legumes.
  3. Include lean protein in your diet: Protein can help you feel full, build and repair tissues, and regulate hormones. Good sources of lean protein include chicken, fish, eggs, and plant-based proteins like tofu, tempeh, and lentils.
  4. Avoid highly processed foods: Processed foods often contain added sugars, unhealthy fats, and preservatives that can negatively impact your health. Try to choose whole, minimally processed foods instead.
  5. Limit your intake of added sugars: Added sugars can contribute to weight gain and other health problems. Try to limit your intake of sugary drinks, desserts, and snacks.
  6. Stay hydrated: Drinking enough water can help keep you feeling full and support healthy digestion. Aim for at least 8 glasses of water per day.
  7. Consider working with a registered dietitian: A registered dietitian can help you create a personalized diet plan based on your individual needs and goals.
CONCULSION: Remember that weight loss is a gradual process, and it's essential to focus on making sustainable lifestyle changes rather than quick fixes. Combining a healthy diet with regular exercise and stress-management techniques can also help manage symptoms of PCOS.




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